{"id":425657,"date":"2023-03-15T14:57:39","date_gmt":"2023-03-15T13:57:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=425657"},"modified":"2023-03-15T14:57:40","modified_gmt":"2023-03-15T13:57:40","slug":"8-najboljsih-vaj-za-biceps","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/","title":{"rendered":"8 najbolj\u0161ih vaj za biceps"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/#Kako_trenirati_bicepse\" title=\"Kako trenirati bicepse?\">Kako trenirati bicepse?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/#8_najucinkovitejsih_vaj_za_bicepse\" title=\"8 naju\u010dinkovitej\u0161ih vaj za bicepse\">8 naju\u010dinkovitej\u0161ih vaj za bicepse<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/#1_Upogib_bicepsa_z_utezno_palico\" title=\"1. Upogib bicepsa z ute\u017eno palico\">1. Upogib bicepsa z ute\u017eno palico<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/#2_Upogib_na_palici_z_obratnim_prijemom\" title=\"2. Upogib na palici z obratnim prijemom\">2. Upogib na palici z obratnim prijemom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/#3_Izmenicni_upogib_z_dumbbellom\" title=\"3. Izmeni\u010dni upogib z dumbbellom\">3. Izmeni\u010dni upogib z dumbbellom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/#4_Izmenicni_upogib_bicepsa_z_dumbbellom_v_slogu_kladiva\" title=\"4. Izmeni\u010dni upogib bicepsa z dumbbellom v slogu kladiva\">4. Izmeni\u010dni upogib bicepsa z dumbbellom v slogu kladiva<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/#5_Upogib_bicepsa_z_dumbbellom_na_posevni_klopi\" title=\"5. Upogib bicepsa z dumbbellom na po\u0161evni klopi\">5. Upogib bicepsa z dumbbellom na po\u0161evni klopi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/#6_Koncentracijski_upogib_z_eno_roko\" title=\"6. Koncentracijski upogib z eno roko\">6. Koncentracijski upogib z eno roko<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/#7_Upogib_bicepsa_s_kablom\" title=\"7. Upogib bicepsa s kablom\">7. Upogib bicepsa s kablom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/#8_Prekrizan_upogib_bicepsa_s_kablom\" title=\"8. Prekri\u017ean upogib bicepsa s kablom\">8. Prekri\u017ean upogib bicepsa s kablom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/#Kaj_sledi\" title=\"Kaj sledi?\">Kaj sledi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Veliki bicepsi so sanje \u0161tevilnih obiskovalcev fitnesa. Videti je odli\u010dno, ne glede na to, ali nosite top ali oprijeto majico, in verjetno ni nobene druge mi\u0161ice, ki bi jo \u0161portniki tako pogosto postavljali na ogled. <strong>Mo\u010dan biceps sporo\u010da preprosto sporo\u010dilo: delate na svojem telesu<\/strong>. Vendar pa vam ni treba dan za dnem izvajati popolnoma enakih vaj. Vedno je bolje izbrati kakovost pred koli\u010dino in upo\u0161tevati dobre nasvete, ko gre za kompleksno delo s temi mi\u0161icami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_trenirati_bicepse\"><\/span>Kako trenirati bicepse?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Biceps brachii je velika, debela mi\u0161ica na trebu\u0161nem delu zgornjega dela roke. Sestavljena je iz dveh glav &#8211; kratke (<em>caput breve<\/em>) in dolge (<em>caput longum<\/em>). <strong>Njena glavna naloga je fleksija in supinacija<\/strong> <strong>(rotacija navzven)<\/strong> <strong>podlakti<\/strong>. To pomeni, da jo uporabljate ves \u010das, ne glede na to, ali dvigujete <a href=\"https:\/\/gymbeam.si\/shakerji\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shaker<\/a>, poln va\u0161ega najljub\u0161ega <a href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinskega napitka<\/a>, ali vilico s slastnim pecivom. <span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri vadbi bicepsa veljajo enaka pravila kot pri vadbi katere koli druge mi\u0161i\u010dne skupine. Vedno se prepri\u010dajte, da ste se <strong>ustrezno ogreli<\/strong>, da mi\u0161ice pripravite na obremenitev. Dober na\u010din za za\u010detek je ve\u010d nizov nizke intenzivnosti z majhno te\u017eo. Zagotovo si ne \u017eelite raztrgati bicepsa tako, da bi naravnost segli po najte\u017ejem dumbbellu, ki ga najdete le\u017eati v fitnesu. \u010ce se pri bicepsu z veliko ute\u017ejo zvijate, kot da ste na plesi\u0161\u010du, to verjetno pomeni, da morate zmanj\u0161ati obremenitev. Pred vsem drugim se <strong>osredoto\u010dite na obvladovanje pravilne tehnike vaje in \u0161ele nato naredite korak k te\u017ejim dumbbellom<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vaje, predstavljene v tem \u010dlanku, vam bodo pomagale pri oblikovanju vadbene rutine za bicepse v telovadnici. Za za\u010detek preprosto izberite <strong>dve do tri od teh vaj in izvedite tri serije v razponu od 8 do 12 ponovitev<\/strong>. Celotna obremenitev naj ustreza pribli\u017eno 60 do 75% va\u0161ega 1RM (najve\u010dja mo\u017ena te\u017ea, ki jo oseba lahko dvigne za eno ponovitev). Vadbo bicepsa lahko izvajate samostojno ali v kombinaciji z drugimi mi\u0161icami, kot je <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-oblikovane-in-poudarjene-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">triceps<\/a>, najbolje <strong>dvakrat do trikrat na teden<\/strong>. Ne pozabite, da popolna regeneracija katere koli mi\u0161i\u010dne skupine obi\u010dajno traja od 24 do 72 ur. Glede na to obdobje regeneracije vedno upo\u0161tevajte pri na\u010drtovanju tedenske vadbene rutine in obsega ponovitev za vsako posamezno mi\u0161i\u010dno skupino, ki jo vadite. <span style=\"color: #ff6600\" class=\"tadv-color\">[2\u20134] <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-1124x750.jpg\" alt=\"Kako trenirati biceps?\" class=\"wp-image-423315\" width=\"843\" height=\"563\" title=\"Kako trenirati biceps?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_najucinkovitejsih_vaj_za_bicepse\"><\/span>8 naju\u010dinkovitej\u0161ih vaj za bicepse<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"text-align: inherit\">Na voljo je veliko vaj za bicepse. V dana\u0161njem \u010dlanku vam bomo predstavili naju\u010dinkovitej\u0161e izmed njih. Za njihovo izvajanje boste potrebovali le obi\u010dajno opremo, ki je na voljo v vsaki telovadnici, kot so <a href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nastavljiva klop<\/a>, kratka ali <a href=\"https:\/\/gymbeam.si\/utezna-palica-ez-lifter-gymbeam.html\" class=\"ek-link\">ute\u017ena EZ palica<\/a> in dumbbelli. Katero od teh orodij boste na koncu vklju\u010dili v svojo vadbeno rutino, je odvisno od vas. Nekatere vaje ponujajo alternative in spremembe. Poleg tega lahko spremenite \u0161irino prijema, kar vam omogo\u010da, da biceps usmerite pod razli\u010dnimi koti. \u010ce boste uporabljali nadro\u010dni prijem, bo to \u0161e dodaten izziv za va\u0161e podlakti.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Upogib_bicepsa_z_utezno_palico\"><\/span>1. Upogib bicepsa z ute\u017eno palico<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Stojite z nogami v \u0161irini bokov in z roko pod nogami primite <a href=\"https:\/\/gymbeam.si\/utezi-in-palice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">palico<\/a> na \u0161irini ramen. Poskrbite, da stojite vzravnano z rahlo pokr\u010denimi koleni in dr\u017eite palico ob bokih z iztegnjenimi rokami.<\/li><li><strong>Izvedba<\/strong>: Z upogibom upognite komolce in z izdihom dvignite palico proti ramenom, pri tem pa skr\u010dite biceps. V zgornjem polo\u017eaju lahko vztrajate 1-2 sekundi. Z vdihom vrnite drog v za\u010detni polo\u017eaj na nadzorovan na\u010din. Nadaljujte z naslednjo ponovitvijo.<\/li><li><strong>Pogoste napake<\/strong>: Spodnje okon\u010dine, komolci, obrnjeni stran od telesa, upogibanje zapestij, upogibanje spodnjega dela hrbta, nenadzorovano gibanje, premajhen obseg gibanja, neustrezno izbrana obremenitev.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/s-osou-podhmatem.gif\" alt=\"Kako pravilno izvesti upogib bicepsa z ute\u017eno palico?\" class=\"wp-image-423240\" title=\"Kako pravilno izvesti upogib bicepsa z ute\u017eno palico?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge spremembe vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Upogib bicepsa z EZ palico<\/h4>\n\n\n\n<p>Navadno palico lahko nadomestite z ukrivljeno palico EZ, ki ponuja ve\u010d mo\u017enosti glede prijema. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Upogib bicepsa z ute\u017eno vre\u010do<\/h4>\n\n\n\n<p>To vajo lahko preizkusite tudi z uporabo <a href=\"https:\/\/gymbeam.si\/utezi-in-palice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ene vre\u010de<\/a> ali <a href=\"https:\/\/gymbeam.si\/water-powerbag-gymbeam.html\" class=\"ek-link\">vodne vre\u010de<\/a>. Enostavno jo primite za zgornje ro\u010daje in jo uporabite na enak na\u010din kot ute\u017e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Upogib bicepsa z diskom<\/h4>\n\n\n\n<p>To vajo lahko izvajate tudi z <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">disk ute\u017ejo<\/a>. Primite jo ob straneh in jo potegnite proti prsnemu ko\u0161u. Vendar je ta razli\u010dica manj udobna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6421,50959,73135,94807\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Upogib_na_palici_z_obratnim_prijemom\"><\/span>2. Upogib na palici z obratnim prijemom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Stojite z nogami v \u0161irini bokov in z obratnim prijemom (dlani so obrnjene navzdol) primite palico v \u0161irini ramen. Prepri\u010dajte se, da stojite vzravnano z rahlo pokr\u010denimi koleni, in dr\u017eite palico ob bokih z iztegnjenimi rokami.<\/li><li><strong>Izvedba<\/strong>: Z upogibom upognite komolce in z izdihom dvignite palico proti ramenom, pri tem pa skr\u010dite biceps. V zgornjem polo\u017eaju lahko vztrajate 1-2 sekundi. Z vdihom vrnite drog v za\u010detni polo\u017eaj na nadzorovan na\u010din. Nadaljujte z naslednjo ponovitvijo.<\/li><li><strong>Pogoste napake<\/strong>: Spodnje okon\u010dine, komolci, obrnjeni stran od telesa, upogibanje zapestij, upogibanje spodnjega dela hrbta, nenadzorovano gibanje, premajhen obseg gibanja, neustrezno izbrana obremenitev.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/s-osou.gif\" alt=\"Kako pravilno izvajati upogib na palici z obratnim prijemom?\" class=\"wp-image-423255\" title=\"Kako pravilno izvajati upogib na palici z obratnim prijemom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge spremembe vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Upogib na EZ palici z obratnim prijemom<\/h4>\n\n\n\n<p>Navadno palico lahko nadomestite s <a href=\"https:\/\/gymbeam.si\/utezna-palica-ez-lifter-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">palico EZ<\/a>, ki ponuja ve\u010d mo\u017enosti prijema.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Upogib z ute\u017eno vre\u010do z obratnim prijemom<\/h4>\n\n\n\n<p>To vajo lahko preizkusite tudi z uporabo <a href=\"https:\/\/gymbeam.si\/utezna-vadbena-vreca-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ene vre\u010do<\/a> ali <a href=\"https:\/\/gymbeam.si\/water-powerbag-gymbeam.html\" class=\"ek-link\">vodne vre\u010de<\/a>. Enostavno jo z obratnim prijemom primite za zgornje ro\u010daje in jo uporabljajte enako kot ute\u017e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Izmenicni_upogib_z_dumbbellom\"><\/span>3. Izmeni\u010dni upogib z dumbbellom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Stojite z nogami v \u0161irini bokov in v vsako roko primite po en dumbbell. Poskrbite, da boste stali vzravnano in z rahlo pokr\u010denimi koleni. Roki pustite iztegnjeni vzdol\u017e telesa z dlanmi, obrnjenimi proti bokom.<\/li><li><strong>Izvedba<\/strong>: Z izdihom za\u010dnite dvigovati eno roko proti isti rami in pri tem skr\u010dite biceps. V spodnjem polo\u017eaju gladko obrnite dlan navzgor. V zgornjem polo\u017eaju lahko vztrajate 1-2 sekundi. Z vdihom vrnite roko v za\u010detni polo\u017eaj in ponovite z drugo roko.<\/li><li><strong>Pogoste napake<\/strong>: Spodnje okon\u010dine, komolci, obrnjeni stran od telesa, upogibanje zapestij, upogibanje spodnjega dela hrbta, nenadzorovano gibanje, premajhen obseg gibanja, neustrezno izbrana obremenitev.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/stridave-zdvihy-s-jednoruckami.gif\" alt=\"Kako pravilno izvajati izmeni\u010dni upogib z dumbbellom\" class=\"wp-image-423285\" title=\"Kako pravilno izvajati izmeni\u010dni upogib z dumbbellom\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge spremembe vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Izmeni\u010dni upogib bicepsa s kettlebellom<\/h4>\n\n\n\n<p>Pri modifikaciji te vaje lahko hante nadomestimo s <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelli<\/a>. Enostavno primite kettlebell za ro\u010daj s podro\u010dnim prijemom in ga uporabljajte enako kot hante. \u010ce imate na voljo le eno ute\u017e, najprej izvedite celotno serijo z eno in nato z drugo roko.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Upogib bicepsa z dumbbellom na Scottovi klopi<\/h4>\n\n\n\n<p>To vajo lahko izvajate tudi na Scottovi klopi. Primite eno palico, sedite nasproti klopi, naslonite prsni ko\u0161 nanjo in polo\u017eite eno zgornjo roko na klop. Za bolj\u0161o stabilnost se lahko naslonite tudi z drugo roko. Za\u010detni polo\u017eaj je z ravnimi komolci. Z izdihom dvignite roko z dumbellom do rame, zadr\u017eite kr\u010denje 1-2 sekundi in se vrnite v za\u010detni polo\u017eaj. Po kon\u010danem nizu zamenjajte roke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Izmenicni_upogib_bicepsa_z_dumbbellom_v_slogu_kladiva\"><\/span>4. Izmeni\u010dni upogib bicepsa z dumbbellom v slogu kladiva<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Stojite z nogami v \u0161irini bokov in v vsako roko primite po en dumbbell. Poskrbite, da boste stali vzravnano in z rahlo pokr\u010denimi koleni. Roki pustite iztegnjeni vzdol\u017e telesa z dlanmi, obrnjenimi proti bokom.<\/li><li><strong>Izvedba<\/strong>: Z izdihom za\u010dnite dvigovati eno roko proti isti rami in pri tem skr\u010dite biceps. Dlani naj bodo obrnjene proti bokom. V zgornjem polo\u017eaju lahko vztrajate 1-2 sekundi. Z vdihom vrnite roko v za\u010detni polo\u017eaj in ponovite z drugo roko.<\/li><li><strong>Pogoste napake<\/strong>: Spodnje okon\u010dine, komolci, obrnjeni stran od telesa, upogibanje spodnjega dela hrbta, nenadzorovano gibanje, premajhen obseg gibanja, neustrezno izbrana obremenitev.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/stridave-s-jednoruckami.gif\" alt=\"Kako pravilno izvajati izmeni\u010dni upogib bicepsa z dumbbellom v slogu kladiva \" class=\"wp-image-423270\" title=\"Kako pravilno izvajati izmeni\u010dni upogib bicepsa z dumbbellom v slogu kladiva \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge spremembe vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">4. Upogib bicepsa z dumbbellom v slogu kladiva<\/h4>\n\n\n\n<p>Lahko tudi dvignete oba <a href=\"https:\/\/gymbeam.si\/30-kg-komplet-utezi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbella<\/a> hkrati, kar je nekoliko bolj zahtevno. V tem primeru bodite \u0161e posebej pozorni na pravilno tehniko. Prav tako je priporo\u010dljivo izbrati manj\u0161e ute\u017ei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Upogib_bicepsa_z_dumbbellom_na_posevni_klopi\"><\/span>5. Upogib bicepsa z dumbbellom na po\u0161evni klopi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Sedite na <a href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">klopi<\/a>, ki je nastavljena pod kotom od 45 do 60 stopinj. S podro\u010dnim prijemom primite ute\u017ei in se s celotnim hrbtom in glavo naslonite na klop. Roke naj bodo napete ob telesu. Pokr\u010dite kolena in stopala trdno postavite na tla.<\/li><li><strong>Izvedba<\/strong>: Z izdihom dvignite oba dumbbella proti ramenom in pri tem skr\u010dite biceps. Dlani so obrnjene navzgor. V zgornjem polo\u017eaju lahko vztrajate 1-2 sekundi. Z vdihom vrnite roki in \u010dinki v za\u010detni polo\u017eaj ter ponovite.<\/li><li><strong>Pogoste napake<\/strong>: Neobvladljivo gibanje, premajhen obseg gibanja, neustrezno izbrana obremenitev.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/na-naklonene-lavici.gif\" alt=\"Kako pravilno izvajati upogib bicepsa z dumbbellom na po\u0161evni klopi\" class=\"wp-image-423195\" title=\"Kako pravilno izvajati upogib bicepsa z dumbbellom na po\u0161evni klopi\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge spremembe vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Izmeni\u010dni upogib bicepsa z dumbbellom na po\u0161evni klopi<\/h4>\n\n\n\n<p>\u010cinele lahko dvigujete tudi <strong>izmeni\u010dno<\/strong>. Na ta na\u010din boste bolj pozorni na gibanje vsake roke, kar vam bo pomagalo osredoto\u010diti se na pravilno tehniko in kr\u010denje bicepsa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Upogib bicepsa s kettlebellom na po\u0161evni klopi<\/h4>\n\n\n\n<p>Enako vajo lahko izvedete s kettlebelli. \u010ce imate na voljo le en kettlebell, najprej izvedite celotno serijo z eno roko in nato z drugo.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Koncentracijski_upogib_z_eno_roko\"><\/span>6. Koncentracijski upogib z eno roko<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Sedite na ravni klopi s pokr\u010denimi koleni in stopali na tleh. Z eno roko primite dumbbell, z ravnim hrbtom se nagnite naprej in se s komolcem naslonite na notranjo stran kolena iste stranske noge. Z drugo dlanjo se naslonite in se oprite na drugo nogo.<\/li><li><strong>Izvedba<\/strong>: Z izdihom za\u010dnite dvigovati eno roko proti isti rami in pri tem pokr\u010dite biceps. V zgornjem polo\u017eaju lahko vztrajate 1-2 sekundi. Z vdihom vrnite roko v za\u010detni polo\u017eaj in nato ponovite. Ko kon\u010date niz, izvedite \u0161e enega z drugo roko.<\/li><li><strong>Pogoste napake<\/strong>: Pomanjkanje nadzora nad gibanjem, upogibanje zapestja, nezadosten obseg gibanja, neustrezno izbrana obremenitev.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/s-oporou-o-koleno.gif\" alt=\"Kako pravilno izvajati koncentracijski upogib z eno roko?\" class=\"wp-image-423225\" title=\"Kako pravilno izvajati koncentracijski upogib z eno roko?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge spremembe vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Koncentracijski upogib z eno roko s kettlebellom<\/h4>\n\n\n\n<p>Pri modifikaciji te vaje lahko dumbbell nadomestimo s <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellom<\/a>. Enostavno primite kettlebell za ro\u010daj s podro\u010dnim prijemom in ga uporabljajte enako kot dumbbell.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Upogib_bicepsa_s_kablom\"><\/span>7. Upogib bicepsa s kablom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Stojite z nogami v \u0161irini bokov, obrnjeni proti napravi z jermenicami. Pribli\u017eno v \u0161irini ramen zgrabite nastavek ravne palice, ki je pritrjen na spodnji polo\u017eaj \u0161kripca. Stojte vzravnano z rahlo pokr\u010denimi koleni.<\/li><li><strong>Izvedba<\/strong>: Z izdihom dvignite palico na ramena, pri tem pa skr\u010dite biceps. Komolci naj bodo ob strani. V zgornjem polo\u017eaju lahko vztrajate 1-2 sekundi. Vdihnite in se vrnite v za\u010detni polo\u017eaj. Sledi \u0161e ena ponovitev.<\/li><li><strong>Pogoste napake<\/strong>: Pri tem so pogoste: upogibanje spodnjega dela hrbta, nenadzorovano gibanje, premajhen obseg gibanja, upogibanje zapestja, neustrezno izbrana obremenitev.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/Zdvihy-na-spodni-kladce.gif\" alt=\"Kako pravilno izvajati upogib bicepsa s kablom?\" class=\"wp-image-423300\" title=\"Kako pravilno izvajati upogib bicepsa s kablom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge spremembe vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Upogib bicepsa z eno roko s kablom<\/h4>\n\n\n\n<p>Z uporabo D-ro\u010daja lahko to vajo izvajate z eno roko hkrati. Tako boste lahko bolj pozorni na pravilno tehniko in vklju\u010devanje mi\u0161ic. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Prekrizan_upogib_bicepsa_s_kablom\"><\/span>8. Prekri\u017ean upogib bicepsa s kablom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Postavite se bo\u010dno med dva nasprotna stroja z jermenicami. Na vsaki strani primite en D-ro\u010daj, ki je pritrjen na zgornji jermenici. Roke so iztegnjene, kolena pa rahlo pokr\u010dena.<\/li><li><strong>Izvedba<\/strong>: Z izdihom potegnite adapterje proti ramenom in pri tem skr\u010dite biceps. Komolci naj bodo v isti vi\u0161ini. V zgornjem polo\u017eaju lahko vztrajate 1-2 sekundi. Z vdihom vrnite nastavke v za\u010detni polo\u017eaj. Sledi \u0161e ena ponovitev.<\/li><li><strong>Pogoste napake<\/strong>: Spodnje okon\u010dine, upogibanje hrbta, upogibanje zapestij, nenadzorovano gibanje, premajhen obseg gibanja, neustrezno izbrana obremenitev.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/Protismerne-kladky.gif\" alt=\"Upogib bicepsa z eno roko s kablom\" class=\"wp-image-423210\" title=\"Upogib bicepsa z eno roko s kablom\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge spremembe vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Zgornji upogib bicepsa s kablom<\/h4>\n\n\n\n<p>To vajo lahko izvajate samo z eno roko naenkrat, tako da ste lahko bolj pozorni na pravilno tehniko in vklju\u010devanje mi\u0161ic. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_sledi\"><\/span>Kaj sledi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>\u017delite vedeti, kako izbrati ustrezno te\u017eo za vas? Ve\u010d o tej temi si preberite v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koliko ute\u017ei je treba dvigovati za rast mi\u0161ic, mo\u010d ali huj\u0161anje<\/a><\/strong>?<\/li><li>\u010ce i\u0161\u010dete nadaljnje u\u010dinkovite vaje za razvoj vseh mi\u0161ic rok, ne pozabite na tricepse. Tukaj je <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 najbolj\u0161ih vaj za triceps<\/a><\/strong>.<\/li><li>\u010ce vas zanima, kako dolo\u010diti idealno \u0161tevilo ponovitev glede na va\u0161e cilje, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koliko ponovitev morate narediti, da boste shuj\u0161ali ali pridobili mi\u0161ice<\/a><\/strong>?<\/li><li>\u010ce je va\u0161 cilj pridobiti mi\u0161i\u010dno maso, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj jesti in kako telovaditi, da boste kon\u010dno pridobili mi\u0161ice<\/a><\/strong>?<\/li><li>Posku\u0161ate pridobiti nekaj mi\u0161i\u010dne mase, a brez uspeha? Ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 nasvetov za zdravo pridobivanje telesne te\u017ee<\/a><\/strong>.<\/li><li>\u017delite izra\u010dunati idealno raven vnosa makrohranil glede na svoje cilje? Pri tem vam bo pomagal na\u0161 <strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spletni kalkulator za izra\u010dun vnosa energije in makrohranil<\/a><\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne glede na to, ali si \u017eelite pove\u010dati bicepse ali pa preprosto pridobiti mo\u010dnej\u0161i in bolj napeta zgornji del telesa, mora va\u0161a vadbena rutina vklju\u010devati nekaj osnovnih vaj. Preizkusite vaje za biceps z ute\u017emi, kettlebelli, \u0161kripci ali drogovi. <strong>V rutini treninga lahko uporabite razli\u010dne modifikacije, ki vam bodo pomagale u\u010dinkovito delovati na obe glavi bicepsa<\/strong>. Vedno se najprej osredoto\u010dite na <strong>pravilno tehniko<\/strong>. Prepri\u010dajte se, da \u010dutite, da se mi\u0161ice pravilno vklju\u010dujejo, obremenitev pa dodajajte po\u010dasi in enakomerno. Vaje za bicepse vklju\u010dite v svojo vadbeno rutino dva- do trikrat tedensko. Pri na\u010drtovanju tega ne pozabite, da va\u0161e telo potrebuje ustrezen \u010das za regeneracijo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se vam je ta \u010dlanek zdel koristen? \u010ce je tako, ga delite s prijatelji in jim pomagajte, da tudi oni dobijo navdih za vadbo bicepsa.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-and-testosterone-support-supplements%20\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kak\u0161en je najbolj\u0161i na\u010din za rast bicepsa? Preizkusite teh 8 u\u010dinkovitih vaj in njihovih razli\u010dic z razli\u010dnimi vadbenimi orodji, ki so na voljo v vsakem fitnesu.<\/p>\n","protected":false},"author":129,"featured_media":423163,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7191,7263,6411,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-425657","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-rast-misicne-mase-sl","9":"tag-trening-za-moc","10":"tag-vadba","11":"tag-vadba-sl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 najbolj\u0161ih vaj za biceps - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pove\u010dati bicepse? 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